CrossFit Pineville – CrossFit
Warm-up
1 set:
2:00 row or ski
1 set:
10 alternating spiderman stretches
5 wall therapy squats
10 PVC pass throughs
5 wall therapy squats
10 PVC behind-the-neck snatch grip presses
5 wall therapy squats
10 PVC around-the-worlds
Metcon
Metcon (15 Rounds for calories)
30 min ALT EMOM
Station 1: Max Cal Row (Rx+ Ski)
Station 2: Accumulate :20 Hanging L-sit
Score is total cals each round
Rx is completing all the L-sits